Tag: Rosie

Introducing the Stork Press

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WARMUP: After a messy start of out of order exercise commands, we warmed up
THE THANG: 5 rounds, 2 exercises, 1min each – 20 Swings with a plank, 6 burpees and run with KB
2 rounds, 6 exercises, 1 min each
clean, squat, press, both sides
Bent row, both sides,
Stork Press, both sides

2 rounds, 4 exercises
RDL – single leg, both sides
Goblet squats,
Squat jumps
MARY: Side Planks
ANNOUNCEMENTS:
COT: Treasure the good moments

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Lazarus – Rising In The Rain

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WARMUP: Not so much, we just got moving.
THE THANG: The destination was the Red Ventures parking deck. We made our way with a few stops along the way.
Run a bit: Merkins, Mountain Climbers, Carolina Dry Docks
Run a bit more: LBC’s, American Hammers, Flutter Kicks
Run a bit more: Squats, Jump Squats, Monkey Humpers
Arrive at the bottom of the far parking deck.
Collect your thoughts and now run the ramps to the top of the deck.
Grab a partner and Partner Push the long stretch of the deck. Bear Crawl the short distance, Flapjack the Partner Push then Bear Crawl again.
Repeat this evolution.
Run down the stairs: Jump Squats & American Hammers
Run up the stairs: Merkins & Dips
Run down the stairs and collect your thoughts again.
Run back to COT with a few stops along the way for exercises and regrouping.
MARY: See above.
ANNOUNCEMENTS: You know the ones.
COT: 5th Core Principle

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BushHolePit. Best if used on or before 08/13/25.

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17 men, 3 Ruckers and 14 of The Ungovernable, came to BushHolePit to celebrate National Left-Handers Day. Or just to workout. Whichever.

WARMUP:
Like we needed it warmer out there. But we did do a little moseying, windmills, mountain climbers, etc.
THE THANG:
We went the long way around the school (is there a short way?) stopping for some things along the way. Some Dora, some bear crawls, dips, step-ups, muscle ups, etc. You know what we DIDN’T stop for? Pull-ups? Why? Because the AO got all bougie and walled them off from us peasants. Oh well. I would elaborate on this mornings festivities, but I made no weinke and I am not smart enough to recall all the things.

All you need to know is Birdcage was there and you probably weren’t, so you missed out. Seriously, the guy is hilarious. Love him.

Ok, back to life.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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No breeze in the Pit

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Arrived at the Snake Pit at 0505hrs to a steady down pour of rain. Noticed that a couple of vehicles were unoccupied, but a couple of vehicles still had PAX sitting inside, most likely contemplating how they got in this situation.

As one car door opened, they all opened. And then miraculously, the rain stopped. Let’s go!
WARMUP: Quick slowsy aroudn th eparkign lot.
10 SSH IC
10 LSS IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

THE THANG: Had a circuit of 7 exercises (listed below). Perform all 7 exercises on the right side, then all 7 on the left side. We started with 5 reps on each side, then alternated different carries up the hill. Then performed the same exercises, but increased the reps to 6, then 7 then 8 and then 9, for a total of 490 reps!
1. Suitcase Deadlift
2. Reverse Lunge
3. Single Arm Swing
4. Clean and Press
5. Snatch
6. Bent Over Rows
7. KB Merkins

MARY: N/A
ANNOUNCEMENTS: The Rooster, F3 Dads Camp
COT: Stays in COT

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Sandbag Racing

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WARMUP: ssh, burpees, low slow squat, windmill
THE THANG:
PAX divide into 2 teams with a 60lb sandbag each team. Mosey to football field.

Race #1: PAX do 5 merkins every 10 yards. One PAX does sandbag throw for 10 yards, rotate PAX throwing. At endzone, each time run 1 lap with the bag back to endzone. Coming back down the field, 5 squats every 10 yards with reverse overhead bag throws.

Race #2: Bear crawl with one pax dragging the bag. Rotate as needed. Run 1 lap. Crawl bear coming back with bag.

Race #3: walking lunge going down the field. Run a lap with bag. Nur coming back with reverse bag drag.

MARY: briefly
ANNOUNCEMENTS: read newsletter
COT: yes

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Monday blues

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WARMUP: mosey, ssh, merkin
THE THANG: Four rounds of super sets with different MOT between.

station one: four rounds of 5 jump squat, 10 jump lunge, 20 squat mosey and then duck walk

Station 2: 3 rounds of 5 mike Tyson, 10 diamond merkin, 20 merkin. Mosey and then inch worm with merkin between.

Station 3: 3 round of 5 heels to heaven, 10 two count flutters, 20 lbc with a mosey up the hill between

Station four: 2 rounds of 5 wall walk ups, 10 cdds, 20 oh clap with bear crawl between.
MARY: 5 min emom of 10 burpees
ANNOUNCEMENTS: some
COT: yes

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Candyman’s Pain

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WARMUP:

– 10 Side Straddle Hops
– 10 Grass-pickers
– Plank to Down Dog, calf stretch’s to Sunrise

THE THANG:

– Mosey to circle with KB

What it is – 50 reps, KB run up the hill, 50 reps, KB run down the hill, move to next set

– 50/50 Calf Raises
– 50/50 KB Merkins (25 L/R)
– 50/50 KB Romanian Deadlifts
– 50/50 Curls
– 50/50 Goblet Squats
– 50/50 LBC’s with KB, arms extended
– 50/50 Tricep Extensions

700 Reps completed

– Mosey to stadium entrance

– KB Bear Crawls back to COT

MARY: 10 Heel touches, didn’t have time for 10 Heels to heaven with crunch and 10 Hello Dolly’s

ANNOUNCEMENTS: Read you newsletters
COT: It is was it is… Prayers for new families and families out there going through tough times with health and more.

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NO miles/NO smiles

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Disclaimer and since we had a FNG went over the 5 core principles.
Always free
Open to all men
Outdoors rain or shine
Peer led in rotating fashion
Ends in COT

Also discussed modifications and since I am nursing a hamstring injury we wouldn’t be doing much running, was that a good thing or bad thing- leave that up to the Pax to decide

WARMUP:

Slowsey over to next parking lot where we did the warmup!

Windmills/IW/HW
Moroccan night clubs/arm circles/OH claps/Michael Phelps

Plank/Merkin/updog/Downdog/parker peters/peter Parkers

THE THANG:

Explained first activity

Death by/ 30 first 3 rounds, then 1 min

Merkins by 3s
Add three every round
Most got to round 7, Rosie got to round 8

Run to chairs for a Jack Webb
Dips x4
Oh presses x1

Mosey over to Hill for a DORA
100 diamond merkins
200 LBC
300 shoulder taps
MOT Bear crawl up hill, run back

Ran out of time during round 3 so headed back to COT!

MARY: nah
ANNOUNCEMENTS: bethel, care center, newslettery stuff
COT: always

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Field Work

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WARMUP:
– SSH
– Windmills
– Merkins
THE THANG:
– Mosey down the road to the field gate entrance while triggering every motion sensor light on the way

Round 1:
– Bear crawl the 10 – 1 burpee
– Crawl bear back to the endzone
– Bear crawl to the 20 – 2 burpees
– Crawl bear back to the endzone
– Continue the series until reaching the 50 yard line with 5 burpees and back

Round 2:
– Run to 50 – 5 burpees
– Nur back to the endzone
– Run to the 40 on the opposite side (60 yards) – 4 burpees
– Nur back to the endzone
– Continue the series until reaching the endzone on the opposite side

Round 3: Line up on the track in teams of 3 for Catch Me If You Can
– 1 partner completes 5 Diamond Merkins and then runs to catch up with the other two partners
– Partner 2 carries Partner 3 until Partner 1 catches them
– Partner 2 completes 5 Diamond Merkins and runs to catch the other two partners
– Partner 3 carries Partner 1 until Partner 2 catches them
– Continue for a full lap around the track

Round 4:
Back to the endzone in groups of 2 for a modified Dora due to limited time
– 75 Merkins
– 150 LBCs

MARY:
– Take turns going around the circle calling exercises until time runs out.

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Bear Crawl and Ode to Wilt

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WARMUP:
Motivator
Imperial Walkers
Hillbilly Walkers
Windmills
Arm Circles – front and back
Michael Phelps
Downward Dog
Honeymooners
Runner’s Stretch
THE THANG:
We moseyed down to the lower lot.
Thang 1
Using the Parking spaces start at one end, Bear Crawl 2 lines do 1 Merkin, Crawl Bear 1 line and do 8 squats. Bear Crawl 2 lines do 2 Merkins, Crawl Bear 1 line and do 7 squats. Repeat until you do 8 Merkins an 1 squat.
Moseyed bottom of the hill to the upper lot.
Thang 2
Starting at the bottom of the hill, Bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and 1 shoulder tap (R + L =1). Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Repeat until you reach 10 reps each of merkins, plank jacks and shoulder taps.

Nur to the top of the hill, then we moseyed to the basketball courts.

Thang 3
Starting at the baseline at the far court do 100 LBCs, then run to the opposite baseline and do 100 squats. At the next baseline 100 flutter kicks (R+L =1), and then run to opposite baseline and do 100 lunges (50 each leg).

We made it back to COT in time for a 1 minute plank.

Announcements were made and prayers were said.

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